Pasta is my favorite way to combine food groups, and it’s great to have in the refrigerator as a snack, to take to work for lunch or to complement an evening meal. This dish will provide you with vegetables, fruits, grains and dairy all in one sitting. It also contains healthy fats, and is pretty easy to make. If you’re not a pasta fan– try substituting the penne with quinoa instead, and get a complete protein while you’re at it.
Depending on the season, and what I happen to have on hand, I change the vegetables and fruits in this recipe up pretty often. If you have a farmer’s market close by and you haven’t checked it out—please, do! Often, you can get in-season fresh produce that comes literally from the farm to the table, still packed with its nutrients, at a better price than you can get at the grocery store. Plus, vendors are usually pretty enthusiastic to provide tips regarding how to pick the best produce and may also offer new ideas on preparation.
The dressing is optional. According to your own tastes, you may need more or less. Of course, what is nice about making your own dressing is that you can cut out excess salt, sugar and preservatives while adding fresh ingredients that pack a powerful, nutritional punch. However—everything is optional. Add whatever sounds good to you and leave out what doesn’t!
And, of course, the best thing to do is taste as you go and make adjustments to suit your own preferences. Now, onto the recipe!
Veggie Pasta (serves six as a side)
1 lb. whole-wheat penne pasta
3 celery stalks, chopped
1 cucumber, chopped
1 ½ cups of broccoli cut into bite-sized pieces
1 avocado, cubed
¾ cup of gouda cheese, cubed
½ red onion, thinly sliced
Put the pasta on to cook according to the package instructions, and then prepare the vegetables and dressing. Drain the pasta and let it cool to room temperature.
If you are short on time, you can run the pasta under cold running water to help it cool. Rinsing pasta is usually not recommended because it can remove the starch that helps the dressing stick—but if you don’t have a lot of time, my motto is: “Don’t worry about it!”
Combine the veggies, pasta and cheese together in a large bowl and then pour the dressing over the top and toss thoroughly. I recommend refrigerating it for at least an hour before serving.
Dressing
1/3 cup olive oil
3 tbsp. of white wine vinegar
2 cloves of garlic, crushed
1 pinch of salt (to taste)
1 pinch of granulated onion (to taste)
In a small bowl, whisk the olive oil while adding the white wine vinegar until blended. Add the garlic, and then add the salt and granulated onion to taste– mix well. I happen to crush the garlic raw but that can be a bit much for some people, I know. Roasted garlic works just as well.
If you have any variations you’d like to suggest or your own tips for cold pasta salads, please leave them in the comments!
